How to get back into Pilates after recovering from an injury

Injuries do not have to be seen as a setback. That’s something I learned from my injury. In fact, injuries make us become more precise.

  • Author: Lesley Logan
  • March 21, 2021
Table of Contents

How to get back into Pilates after recovering from an injury

When you have an injury it can be frustrating to hear all the things you cannot do. And, there is also a lot of fear around an injury. Will I ever be the same again? How will this injury change my life? Whether you’re a professional athlete or a weekend warrior, the truth is that injuries affect our lives tremendously. It can be hard when you are injured to do simple things around your house. I had never had a major injury setback before, not until I went for a run and broke my leg.

I had been out for a run. Not unusual for me. I ran almost every day since I was 14 years old. On this day I was running home from my Pilates studio. I had a surprise break and wanted more coffee. I was two blocks from home, I had a simple misstep and boom! I was on the ground. It felt like my leg had been shoved like a pole inside me. I laid there for a moment in shock and a bit embarrassed. It was “rush hour” and a ton of people saw me fall.

I didn’t feel any pain from the fall. Well, aside from a bit of bruising setting in. I remember bending and straightening my knee and had no problems. So I went to stand up. And I couldn’t.

So many thoughts and fears rushed in.

As a Pilates teacher,  I had taught many clients who had many different injuries. Some happened because they picked up a suitcase wrong, others playing with their kids, and several injuries that happened over time as a result of poor movement patterns. I knew inside that this injury wouldn’t stop me. That Pilates could help me….

Pilates, used to be known as Contrology. Joseph Pilates was known as the person dancers would go to see to be “fixed.” There are stories about Romana Kryzanowska going to see Mr. Pilates for her ankle injury and he focused on everything but her ankle. And in his book, Caged Lion, John Steele recounts how he went to see Joseph Pilates for lower back issues and how Mr. Pilates didn’t focus on his back.

In Pilates, as you work your entire body to work together, it’s easy to avoid the injury, strengthen the rest of the body, and the weaker muscles will become strong. In time the aches, pains, injuries either go away or become incredibly manageable.

For my own recovery, I did everything I could with my fractured Tibial Plateau. I started the next day. And after 6 weeks of no weight-bearing, not only had my fractures healed 2 weeks early, but my body had maintained so much of its strength that recovery was faster than my doctors even anticipated.

Our bodies are susceptible to injury when there is weakness or tightness. If you are too flexible you’re as susceptible to injury as if you’re too tight. By focusing on the engagement of our muscles throughout the Pilates practice, you not only strengthen the body but you’re getting what science has shown to actually be the most beneficial stretch – active static stretching.

For example, when you are doing “Single Straight Leg Stretch” on the mat, you’re not focusing on how much you can pull the leg over your face. That would just be a static hamstring stretch. You would feel a bit of relief in your hamstring, but when you’re done working out, it will likely go back to its original tightness. Instead, you are pressing your leg into your hands as you pull on it. Thus activating the back of your leg while you stretch it.

If you have an injury or have recovered from one, but you know your body doesn’t move in the same way, Pilates is there for you. Pilates will meet you where you are. And instead of spot training the injury, it will work your body around it.

You will learn how to move your limbs from your center. And while that might not seem very impressive or necessary, picture yourself reaching up for a box of cereal on a shelf that is just a bit higher than your reach. You can reach up from your upper traps, overstretch your shoulder, lean to one side, and if you’re lucky only contort yourself long enough not to cramp up or sustain a shoulder injury. Or, you can reach your arm from your back, feel your legs reach down in order for you to lift up, and grab that box from a place of strength.

Injuries do not have to be seen as a setback. That’s something I learned from my injury. In fact, injuries make us become more precise. And, that’s exactly what happened to me. As I write this to you I’m stronger than I was before my injury and have no issues with it.

I know it’s because of Pilates.

Are you ready to strengthen what is weak, tighten what is loose and do life better?

xx~LL

Published
Categorized as Blog

By Lesley Logan

Lesley Logan, NCPT, is the founder of OnlinePilatesClasses.com, the first free online catalogue of Pilates exercise tutorial videos, where you can also find weekly online mat classes and workshops. When not teaching from her studio in Los Angeles, Lesley can be found traveling the world leading Pilates retreats, or offering Pilates business coaching to studio owners and other instructors through her private mastermind group. Connect with Lesley on instagram @lesley.logan or through the contact page on this site.

2 comments

  1. Thank you Leslie. I just finished my in studio classes to become an instructor. I finished those classes on Sunday and then Monday morning I fell going down some wonky camper steps and bam. I have a trimalleolor fracture. Going to to surgery today (Thursday)for plates and screws. I will be non wt bearing for a couple of months. A co class mate sent me this website for encouragement. You’ve given me hope!!!

    1. Omg Stacey, I’m so sorry for this fall you had. I hope you’re healing is going ok. And please remember you are so strong. And that you have Pilates to support you. Work what you can and omit what you can’t (for now). xx~LL

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SUCH A TEASE

ONLINE MAT & REFORMER PILATES CLASS DESCRIPTIONS:

Teaser is probably one of the most photographed exercises in Pilates. Which makes people think it's a "peak pose." But, it's anything but! It's simply another layer to your Pilates practice. This week we will acknowledge how each exercise contributes to your ability to do Teaser (someday) and then how Teaser teaches you where to get curious in your practice.

On the Mat we will use light weights for one round of Teaser as they can be helpful for those still adding into their practice.
No props on the Reformer.

See you in class,

xx~LL

MAT EQUIPMENT NEEDED: Your awesome self, light weights and a Mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self and a Reformer!

>> Wondering what reformer I’m using? You can find out more here.

TOPS 'N TAILS

ONLINE MAT, REFORMER, CADILLAC & WUNDA CHAIR PILATES CLASS DESCRIPTIONS:

Tops ‘N Tails (or Tops & Tails) is a wonderful expression I grew up with! It means being ready-to-go…from top to bottom, front to back, end to end! Isn’t that exactly what Pilates does for our minds and bodies? It encourages us to ready for any adventure that comes our way because our workouts use variety to engage the whole body, and to focus our minds.

This month’s Reformer workout will have us exploring Tops ‘N Tails by working from the ends of The Order. We’ll alternate exercises from the beginning and from the end of our usual routine for a challenging time! You’ll need your reformer box and pole.

On the Wunda Chair and Mat we'll be focusing on working from the top half or the tail half of our bodies! While every exercise requires the whole body. Setting ourselves up for success from the Top to the Tail makes the most difference!

On the Cadillac/Tower we will work on how the top half of the body helps to support the bottom half and vice versa! Pilates allows us to use the whole body to help with strength from Top to Tail! Let's explore how the springs on the Cadillac/Tower make us connect to the whole body in each exercise.

xx-LL

MEET ME HALFWAY

Online Mat & Reformer Pilates Class Descriptions:

This week we’re going to focus on how we use Abduction and Adduction to center ourselves, find our control, and harness our power. We’ll be working about halfway through The Order of Exercises on both the Mat and the Reformer with an Adduction - squeezing toward center - focus , then we’ll go back to the beginning and repeat those exercises with an Abduction - pulling away from center - focus. You’ll need something you can squeeze and something you can pull apart. So grab a ball and a resistance band, or just a magic circle and meet me halfway!

See you in class,

Tami

MAT EQUIPMENT NEEDED: Your awesome self, a ball and a resistance band, or just a magic circle and a mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self, a ball and a resistance band, or just a magic circle and a reformer!

>> Wondering what reformer I’m using? You can find out more here.

LEG PULLS ARE FUN

Online Mat & Reformer Pilates Class Descriptions:

Alright so maybe they're not fun! But, what we think about an exercise does matter! And if you don't like an exercise or you tell yourself you can't do an exercise I promise you your brain and body will believe it!

So, I'm taking Leg Pulls (Control Push Ups on the Reformer) and making them fun! So we can ALL enjoy what is possible from these dynamic duos!

Have a squishy ball or stuffed toy nearby for our Leg Pull moments on the Mat. Reformer no props needed.

See ya in class,

xx-LL 💋

MAT EQUIPMENT NEEDED: Your awesome self, a squishy ball or stuffed toy and a mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self and a reformer!

>> Wondering what reformer I’m using? You can find out more here.

CONTROL YOUR BALANCE

Online Mat & Reformer Pilates Class Descriptions:

Alright loves, you may not like going overhead and you may not be able to…yet..

But this week on the Mat and the Reformer we will be ready-ing ourselves to Control our Balance.
Yes, the exercise but there are so many ways to work this that if you are not going upside down you're going to feel your balance get controlled!

Think long legs, asymmetrical legs and maybe even a little single leg deadlift.

On the Mat, if you do struggle with balance go to a wall during the standing work or have a chair nearby. No extra props needed for the Reformer.

See ya in class,

xx-LL 💋

MAT EQUIPMENT NEEDED: Your awesome self and a mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self and a reformer!

>> Wondering what reformer I’m using? You can find out more here.

SLINKY SPINE?

Online Mat & Reformer Pilates Class Descriptions:

I know you remember the slinky! So wouldn't it be nice if our bodies could move like that? Well, it's not necessarily good to be super bendy, but it is good to be able to articulate the spine when we are able. In the classes this week we will work through the articulation and flexibility of the spine, as well as pay attention to trying not to go too far. Finding your strength and connections in your flexion and extension is going to be the key! Hopefully, you will feel like a slinky here and there throughout the class!

See you in class,

Mindi

MAT EQUIPMENT NEEDED: Your awesome self and a mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self and a reformer!

>> Wondering what reformer I’m using? You can find out more here.

HORSES HORSES HORSES

Online Mat & Reformer Pilates Class Descriptions:

If you are a lover of the Reformer chances are you have little love for the Horseback. I don't blame you. It's not that fun. If you're on the Mat you probably have no idea what this means…

And that's ok! Horseback is like a seated Teaser but harder!

On both the Mat and Reformer we will be playing with how to connect to this exercise, prepare for it and find a Horse that works for us!

Props: Mat, have light weights nearby

See ya in class,

xx-LL 💋

MAT EQUIPMENT NEEDED: Your awesome self, have light weights nearby and a mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self and a reformer!

>> Wondering what reformer I’m using? You can find out more here.

FRIENDS DON'T LET FRIENDS SKIP TORSO DAY!

Online Mat, Reformer, Cadillac & Wunda Chair Pilates Class Descriptions:

I was thinking of arm days and leg days at the gym, and even the memes you see, which can go both ways. Either dragging yourself around the day after because you're so sore, or you have no muscles at all to hold you up because you skipped those days. Always the extremes with the memes (hey, that rhymed!), and that’s why we love them.

But this is what I love about Pilates - it’s the full body, the whole body. Everything is working together so one part is not overdoing it, while another part is doing nothing. The upper body, the lower body, and the side bodies are connected to our center, so that’s where our focus will be. Even when you think it’s about the arms or the legs, how can you ask a little more of your center to engage?

Props for the Wunda Chair: yoga block and long box for some exercises

See ya in class,

xx-LL 💋

TOPS & TAILS

ONLINE MAT, REFORMER, CADILLAC & WUNDA CHAIR PILATES CLASS DESCRIPTIONS:

Tops ‘N Tails (or Tops & Tails) is a wonderful expression I grew up with! It means being ready-to-go…from top to bottom, front to back, end to end! Isn’t that exactly what Pilates does for our minds and bodies? It encourages us to ready for any adventure that comes our way because our workouts use variety to engage the whole body, and to focus our minds.

This month’s Reformer workout will have us exploring Tops ‘N Tails by working from the ends of The Order. We’ll alternate exercises from the beginning and from the end of our usual routine for a challenging time! You’ll need your reformer box and pole.

On the Wunda Chair and Mat we'll be focusing on working from the top half or the tail half of our bodies! While every exercise requires the whole body. Setting ourselves up for success from the Top to the Tail makes the most difference!

On the Cadillac/Tower we will work on how the top half of the body helps to support the bottom half and vice versa! Pilates allows us to use the whole body to help with strength from Top to Tail! Let's explore how the springs on the Cadillac/Tower make us connect to the whole body in each exercise.

See ya in class,

xx-LL 💋